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- American Dietetic Association: Healthy Eating for Women
- American Dietetic Association: Healthy Eating for Men
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Many of today’s popular diets require restricting carbohydrate intake or consuming specific types of foods. Likewise, the Fat Fast diet is a three- to five-day regimen designed to boost weight loss during a plateau 1. Specifically, the Fat Fast diet assists those on low-carbohydrate diets who find that they have stopped losing weight, even while exercising and consuming a low-carbohydrate diet 1. Before beginning the Fat Fast diet, consult your physician 1.
Fat Fast Menu
Though the American Dietetic Association recommends the average woman consume 1,800 to 2,000 calories, while men should consume 2,000 to 2,800 calories per day, the Fat Fast diet requires consuming 900 calories from fat and 100 calories from other food sources 1. The diet requires you to eat between four and five mini meals throughout the day. As such, you may consume four 250 calorie meals or five 200 calorie meals. CarbSmart.com recommends four strips of bacon for breakfast or an ounce of tuna salad high in mayonnaise content for lunch. You can also eat an ounce of macadamia nuts for a 200 calorie meal. Once you have completed the Fat Fast, you will need to resume a low-carbohydrate diet, though can increase your caloric intake 1.
The Fat Fast diet is based on the concept that some people are metabolically resistant and may not lose weight by simply increasing their activity level 12. As such, people who lose weight quickly on low-carbohydrate diets, which are designed to burn fat quicker, may be less metabolically resistant 2. According to Atkins Nutritionals, you should lose more than two pounds during the first two weeks of a diet of 20 g of carbohydrates per day. If you have not lost this amount of weight, Atkins suggests that your body may not have begun burning primarily fat. The average woman can expect to lose six pounds in two weeks, while men may lose four pounds. Women with a high metabolic resistance may lose four pounds in two weeks, while men may lose two pounds.
Fat Fast Philosophy
The Fat Fast diet theory rests on the idea that eliminating carbohydrates from your diet causes your body to burn fat quicker, since the body burns carbohydrates before fats naturally 1. Reducing your diet to only 10 percent carbohydrates is intended to force your body to burn fat more quickly. Additionally, limiting yourself to only 1,000 calories may increase the rate at which your body burns stored body fat, as the amount of calories from food will be too low to sustain the amount of energy your body needs to function. This bodily process is called lipolysis. If you choose this method of weight loss, however, note that those who are not metabolically resistant should not attempt the Fat Fast diet, since weight loss may be too great 12. Lastly, this diet should last no longer than five days.
Fat Fast Dangers
The Fat Fast diet may lead you to consume too few calories to function properly 1. As such, you may have difficulty concentrating or may experience a lack of energy at first. Being both a low-calorie and low-carbohydrate regime, the Fat Fast diet may also lead to a deficiency in essential vitamins and nutrients 1. If you choose to begin the Fat Fast diet, you should take supplements to ensure that you maintain an adequate amount of vitamins and nutrients 1. Note that the Fat Fast diet is only designed to promote weight loss and you may regain weight if you resume normal eating habits 1.
Your doctor may not recommend the Fat Fast diet as a means of breaking through your weight loss plateau 1. In fact, limiting caloric intake may slow your metabolism, since vitamins and nutrients in a variety of foods promote metabolic functions. The American Dietetic Association recommends a balanced diet and exercise in order to lose weight in a healthy manner.
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